Souper POWERS

These filling bowls contain plenty of iron, plus vitamin C in the form of citrus and capsicums, to help your body absorb the benefits

HERBY BROCCOLI & PEA SOUP

PREP TIME: 10 MINS

COOK TIME: 40 MINS

SERVE 4 (AS A LIGHT MEAL)

1 Tbsp olive oil

1 brown onion, finely chopped

1 large clove garlic, crushed

400g broccoli, chopped into small florets

300g frozen peas

200g silverbeet, chopped

500ml (2 cups) water

500ml (2 cups) salt-reduced vegetable stock or gluten-free stock

½ small bunch basil, chopped Small bunch dill, chopped

1 lemon, zested and juiced

2 Tbsp pumpkin seeds, toasted (see Cook’s Tip)

1 Heat olive oil in a large saucepan over medium heat. Add onion and cook, occasionally stirring, for 8 minutes, until onion is soft and translucent. Add crushed garlic and cook, stirring, for 1 minute. Add broccoli florets, frozen peas and chopped silverbeet.

2 Add water and stock to pan and bring mixture to the boil. Reduce heat to a simmer, then cover and cook for 25 minutes.

3 Stir herbs, and lemon zest and juice, into soup. Use a handheld blender to blitz soup until completely smooth. Ladle into bowls and serve with toasted pumpkin seeds scattered over the top.

COOK’S TIP

To toast the pumpkin seeds, cook them in a small non-stick frying pan, stirring often, for 3-4 minutes, or until lightly toasted.

NUTRITION INFO

PER SERVE 801kJ, protein 13g, total fat 9g (sat. fat 1g), carbs 10g, fibre 11g, sodium 452mg

Carb exchanges ½

GI estimate low

Gluten-free option

Lower carb

NUTRITION INFO